Difference Between Hunger and Appetite

The Difference Between Hunger and Appetite

Understanding The Difference Between Hunger and Appetite.

When most people think of their appetite, they think of how hungry they are. When they are not feeling hungry, they may say they have no appetite. While the two words are often used interchangeably, “hunger” and “appetite” are actually quite different.

Understanding the difference is important for maintaining a healthy diet and keeping tabs on your overall well-being.

Hunger vs. Appetite

Hunger is the physical feeling of requiring food. Your might experience physical symptoms like stomach grumbling, or even a drop in mood. This happens as a response to your blood sugar — if it is too low, your body sends hunger signals to ensure that it remains properly fueled.

Appetite is purely sensory. If hunger is a response to the body’s need to eat, appetite is the desire. Food cravings, wanting a meal you see advertised on T.V., and even wanting food just from imagining it are all appetite. Experiencing cravings for food are a manifestation of appetite.

Appetite and Your Health

Hunger is relatively simple — your stomach is empty, your blood sugar is low, so your body signals that you need to eat food. Appetite arises from a complex set of factors, including:

  • Your past experiences with food.
  • Your emotional state.
  • Various biochemical processes, like fluctuations in electrolytes or hormone levels.

Emotional factors, in particular, can drive you to want to eat despite not being hungry. Leptin, a hormone that signals satiety, may be made less effective by overeating and obesity. Suppressed leptin can make it more difficult to differentiate between genuine hunger and a mental or emotional desire for food.

Some health conditions can cause your appetite to decrease. You may still feel hungry, but not have any desire to eat. Viral or bacterial infections, depression, and anxiety, among others, can all cause a lack of desire to eat. If you experience an uncharacteristic loss of appetite, it’s a good idea to talk to your doctor to determine why.

Seeking Satiety

Satiety is the state of being satisfied and full after a meal. This arises when the body no longer sends out hunger signals — instead, it signals that you’ve eaten enough. It can take time for the brain to recognize that the body has had enough food, so it’s best to eat slowly to give your body time to realize its full. On average, it takes about twenty minutes for this to occur.

Satisfying Your Appetite the Healthy Way

It’s generally not a good idea to ignore hunger, but leptin resistance makes it easy to mistake appetite for hunger. Since appetite is largely mental, it often can be ignored. For most people, their appetites lead them to desire unhealthy foods. Even when cravings arise as the result of biochemical factors, they are often for foods that taste good rather than foods that are nourishing.

Appetite can be ignored when it arises from boredom or emotional eating. It may not always be easy or desirable to do so, in which case it’s best to choose filling foods that have the highest possible nutrient density. Junk food is generally low in fiber, vitamins, and minerals, but it’s possible to satisfy a craving, feel satiated, and eat healthily. For example, choosing fruit and peanut butter as a snack provides far more essential nutrients compared to candy, while still providing an outlet for a craving for sweets.

Hunger is purely the desire for food, while appetite influences the type of foods you want. Many people are well fed, but not necessarily well nourished, because their appetites are conditioned to favor unhealthy foods. By making healthy choices and keeping tabs on your appetite, you can maintain a healthy lifestyle while satisfying your appetite.

 

Foods to Lower Cholesterol Levels

The Top 3 Natural Foods to Lower Cholesterol

Cholesterol in and of itself is not bad. Surprisingly enough, cholesterol is a naturally occurring substance because the body produces an average of 75 percent of the cholesterol in the blood.

The other 25 percent of the cholesterol in the body comes from the foods people eat. The problem is when it gets out of balance since high cholesterol raises the risk of stroke and heart diseases.

Here are foods that help lower cholesterol levels naturally.

1. Avocados

Avocados are the greatest source of nutrients and monounsaturated fatty acids in the world. Besides, adding avocado to your daily meals aids in enhancing low-density lipoprotein (LDL) levels, especially for overweight and obese people. Consequently, avocados lower LDL while increasing high-density lipoprotein (HDL) levels.

Avocados also have high soluble fiber levels, and they stabilize levels of blood sugar in your body. They are also an excellent source of anti-inflammatory phytochemicals such as lutein, glutathione and beta-sitosterol.

Most people use avocados to make guacamole. You can also try adding avocados to your salads, eggs, smoothies, sandwiches or eating them as a side dish. Additionally, you need to replace saturated fats with avocados to lower your cholesterol levels.

2. Fish and omega-3 fatty acids

Omega-3 fats ward off dementia and heart diseases among many other illnesses. They are one of the natural health wonders of the universe because of the benefits they bring to the human body. Sources of omega-3 fatty acids help in enhancing brain function and supporting a healthy weight. The fatty acids have another health benefit of lowering cholesterol levels.

Experts advise an increased intake of omega-3 fatty acids found in herring, salmon and sardines to raise healthy cholesterol levels by as much as 4 percent. Salmon is the best source of the anti-inflammatory fats. Therefore, you should try to eat fish at least twice or three times a week if you want to lower LDL.

You can achieve this through replacing meat, which has saturated fats that boost LDL and providing omega-3 fats, which lower LDL. Omega-3 lowers triglycerides in your bloodstream and protects your heart by aiding in preventing the onset of abnormal heart rhythms.

3. Nuts and almonds

If you want a food, that will lower your cholesterol levels, professionals recommend increased intake of nuts. Almonds, walnuts and other tree nuts enhance blood cholesterol. They also keep blood vessels healthy. Studies indicate that people who consumed whole walnuts at least six days a week for one month noted a reduction in their cholesterol levels.

However, nuts are high in cholesterol; therefore, practice portion control. You can take a handful daily. Examples of nuts that keep blood vessels healthy include:

  • Some pine nuts
  • Hazelnuts
  • Pistachio nuts
  • Peanuts

Ensure that you avoid salted nuts or sugar-coated nuts. Notably, these nuts also reduce the risks of heart disease. It is also advisable to replace foods with a high saturation of fat when you incorporate nuts into your routine. It helps in reducing chances of gaining weight. For instance, you can avoid using meat, cheese or croutons, and replace them with a handful of almonds or peanuts.

Just as you incorporate vegetables into your diet, consider doing the same with foods that lower cholesterol levels. You need to keep your blood pressure in control by checking your diet. Low-cholesterol foods keep arteries flexible and responsive as well as improving your vision and mental health.

Natural Foods for High Blood Pressure (Hypertension) Patients

Natural Foods for High Blood Pressure (Hypertension) Patients

More than 58 million people are living with high blood pressure (hypertension) in the US. While this condition has no visible symptoms, it often leads to enhanced risks of such grave diseases as stroke, heart attack, cognitive decline, aneurysms, and kidney failure. Luckily, there are certain tested and proven natural foods for high blood pressure patients as explained below.

10 Natural Foods to Control High Blood Pressure Numbers

1. Garlic

Garlic for high blood pressure

Research shows that garlic is among the best foods that could help you control high blood pressure. Consuming garlic could lower your risk of developing cardiovascular diseases. This is because it contains Allicin, a compound that operates by triggering the synthesis of hydrogen and sulfide.

These two are tasked with relaxing your blood vessels, which in turn, significantly brings down blood pressure. Further studies show that Garlic is capable of reducing diastolic and systolic blood pressure by almost 4.6mm of Hg. It can also be used for the treatment of such other heart ailments as arteriosclerosis, as well as cholesterol-related conditions.

2. Hawthorn

Hawthorn for high blood pressure

The use of hawthorn has been shown to be extremely beneficial in normalizing and regulating blood pressure over time. Hawthorn has traditionally been employed in the treatment of such heart disorders as chest pain, irregular heartbeat, hardening of the arteries, and heart failure. This herb harbors useful antioxidant properties that come in handy in protecting your heart from damage caused by free radicals.

Moreover, hawthorn has been scientifically proven to work better in lowering blood pressure levels in diabetics as compared to placebo pills. Hawthorn has leaves and flowers containing bioflavonoids, which are believed to hold the capacity to lower abnormal blood pressure. This is achieved by enhancing the flexibility and elasticity of the blood vessels. Alternatively, the compounds contained in hawthorn could significantly inhibit the activities of the enzymes responsible for stimulating sodium and water retention in the body. This might, in turn, lower the blood pressure to a significant extent.

3. Mistletoe

Mistletoe for high blood pressure

Mistletoe is a herb that offers variable health benefits, which include regulating blood circulation while enhancing the performance of hormones and the nervous system. This herb is believed to be an effective remedy for hypertension. By acting as a blood thinner, mistletoe goes a long way in enhancing blood flow through the vessels, thus treating high blood pressure.

Over the years, mistletoe has been a useful remedy against nose-bleeding, stroke, blood staunching, hormonal imbalance, and the hardening of the arteries. This herb also offers an amazing calming effect on a restless heart and also strengthens its functions to reduce the chances of hypertension. Mistletoe works well against the leading side effects of high blood pressure, which include dizziness, visual defects and buzzing in the ears.

4. Olive Oil and Olive Leaves Tea

Olive Leaves Tea - Olive Oil

Ancient Greeks and Egyptians used to rely on olive leaves for the treatment of numerous ailments. Today, scientists have discovered that olive leaf is capable of lowering blood pressure. This discovery was particularly evident when identical twins were diagnosed with borderline hypertension, in which case, olive leaves were effectively employed in lowering their blood pressure. Taking 1000mg of olive leaf tea for breakfast was shown to potentially bring down your blood pressure levels by 11 points.

Similarly, ingesting olive oil might reduce your blood cholesterol, thus lower blood pressure. Olive oil is a form of a healthy fat that contains polyphenols, a compound responsible for fighting inflammation. This places it one of the most powerful foods for high blood pressure patients.

5. Linden

Linden for hypertension

Also known as lime flower, linden has, over time, been used for treating a variety of illnesses. This herb contains bioflavonoids, which operate by relaxing your arteries to reduce your blood pressure levels. Linden could also be beneficial for patients suffering from hypertension, whether mild, moderate, or severe. It is often administered in the form of a tea and is primarily prescribed for patients who suffer from hypertension that emanates from stress and emotional factors.

6. Saffron

Saffron for hypertension

This is among the world’s oldest and most expensive remedies for treating high blood pressure. Saffron is also widely used for controlling digestive disorders, as well as treating acne. This exotic herb contains crocetin, a chemical that helps to lower blood pressure. Nevertheless, it shouldn’t be consumed in large quantities because it causes loss of consciousness; just a pinch of saffron is sufficient, and it is to be added while cooking rice or a freshly brewed cup of tea.

7. Broccoli

Broccoli for hypertension

This cruciferous vegetable has, over the years, been considered a powerful herb owing to its anti-inflammatory and antioxidant properties. When it comes to its ability to control high blood pressure, this herb virtually sells itself. Broccoli contains a compound known as glucoraphanin, which helps in reducing the chances of developing stroke and hypertension. The herb also contains phytonutrients that are tasked with reducing the formation of plaques within the blood vessels. This, in turn, helps to lower the chances of developing high blood pressure.

8. Low-Fat Dairy

Low Fat Dairy

Low-fat dairy was evaluated in research where it was found to minimize the chances of hypertension and high blood pressure. This product is normally found in milk, yogurt, and cheese and operates by increasing the bioavailability of calcium, which makes it easier for the body to absorb it.

Besides, milk and dairy products can provide your body with the much-needed magnesium and potassium, both of which help to lower blood pressure. In fact, research conducted by the American Heart Association revealed that women who consumed 5 or more servings of yogurt every week had reduced chances of developing hypertension.

9. Dark Chocolate

Dark Chocolate

A study conducted in 2015 found chocolate to be associated with significantly reduced risks of developing cardiovascular diseases. Unsweetened chocolate has been shown to contain large amounts of flavonoids, which cause the dilation of the blood vessels. Chocolate has also been shown to increase sensitivity to insulin, which aids in lowering the risk of diabetes.

10. Lemon Balm

Lemon Balm

Lemon balm leaves are among the most effective foods for high blood pressure patients. This is because they are sufficiently rich in flavonoids, ursolic acid, volatile oils, and glycosides, all of which have a profound impact on its blood pressure lowering properties. Moreover, lemon balm is an effective stress reducing agent, which is attributable to its calming effect. It, therefore, follows that any hypertension emanating from stress is effectively brought down.

This herb is normally administered in the form of tea, though it can also be taken in its capsule or tincture form. Taking lemon balm tea before bedtime has been shown to bring about a significant reduction in blood pressure, in addition to a restful sleep.

Finally…

Although using medication to lower your blood pressure could be a viable option, a majority of medics advise against it, because it can cause side effects like dizziness, leg cramps, and insomnia. Fortunately, you can effectively keep your blood pressure in check without relying on drugs. This is achieved by consuming variable natural foods that are low in sodium and rich in calcium, potassium, and magnesium as explained above.

Before taking any of the herbal remedies to manage and control high blood pressure, it is imperative that you consult your doctor.

 

which season is the best for each fruits and vegetable to consume

Which Season is the Best for Each Fruit and Vegetable to Consume?

Do you know, which season is the best for each veggie or fruit to consume?

It’s true that technology evolution has a great impact to our food and how it is developed. We have the opportunity to consume every kind of fruit and vegetable during the entire year. However, it’s also true that each fruit or veggie needs the proper weather conditions and a proper maturing time. In simple words, they cannot grow and mature through the entire year, but only in a specific time period.

In this period they contain much higher quantities of nutrients, without the burden of using hormones, pesticides or any chemical fertilizers.

Below you can find a month by month breakdown of which month is the best to consume each vegetable and fruit.

January

Fruits:

  • Orange
  • Tangerine
  • Grapefruit
  • Pear
  • Avocado
  • Papaya

Veggies:

  • Cabbage
  • Broccoli
  • Beetroot
  • Leek
  • Radish
  • Lemon
  • Brussels sprouts
  • Spinach
  • Spinach
  • Cinnamon
  • Lettuce

February

Fruits:

  • Orange
  • Tangerine
  • Grapefruit
  • Pear
  • Avocado
  • Papaya

Veggies:

  • Cabbage
  • Leek
  • Cauliflower
  • Brussels sprout
  • Lettuce
  • Broccoli
  • Beetroot
  • Chicory
  • White Beet
  • Spinach
  • Fennel

March

Fruits:  

  • Orange
  • Tangerine
  • Grapefruit
  • Avocado

Veggies:  

  • Cabbage
  • Asparagus
  • Peas
  • Cauliflower
  • Brussels sprout
  • Lettuce
  • Broccoli
  • Beetroot
  • Leek
  • Chicory
  • Radish
  • White Beet
  • Spinach
  • Fennel

April

Fruits:  

  • Orange
  • Tangerine
  • Grapefruit
  • Avocado

Veggies:  

  • Cauliflower
  • Zucchini
  • Artichoke
  • Peas
  • Cabbage
  • Brussels sprout
  • Lettuce
  • Broccoli
  • Beetroot
  • Leek
  • Chicory
  • Asparagus
  • White Beet
  • Spinach

May

Fruits:  

  • Orange
  • Grapefruit
  • Strawberry
  • Cherry
  • Loquat
  • Nectarine

Veggies:  

  • Green Beans
  • Artichoke
  • Asparagus
  • Cucumber
  • Eggplant
  • Peas
  • Zucchini
  • Cabbage
  • Fennel
  • Lettuce
  • Beetroot
  • Pepper
  • Chicory
  • Radish
  • White Beet
  • Spinach
  • Broccoli

June

Fruits:

  • Strawberry
  • Apricot
  • Cherry
  • Peach
  • Watermelon
  • Sour cherry
  • Loquat
  • Nectarine

Veggies:

  • Tomato
  • Cucumber
  • Peas
  • Radish
  • Beetroot
  • Spinach
  • Pepper
  • Zucchini
  • Eggplant
  • Green Beans
  • Corn

July

Fruits:  

  • Cherry
  • Apricot
  • Pear
  • Sour Cherry
  • Peach
  • Watermelon
  • Melon
  • Nectarine
  • Plum

Veggies:  

  • Cucumber
  • Peas
  • Zucchini
  • Cabbage
  • Fennel
  • Pepper
  • Chicory
  • Okra
  • White Beet
  • Green Beans
  • Tomato
  • Radish
  • Pumpkin
  • Eggplant
  • Corn

August

 Fruits:  

  • Fig
  • Pear
  • Watermelon
  • Peach
  • Melon
  • Grape
  • Plum

Veggies:  

  • Okra
  • Cucumber
  • Pumpkin
  • Zucchini
  • Cabbage
  • Fennel
  • Eggplant
  • Pepper
  • Chicory
  • Radish
  • White Beet
  • Green Beans
  • Tomato
  • Corn

September

 Fruits:  

  • Grape
  • Pear
  • Apple
  • Plum
  • Watermelon
  • Melon
  • Damson

Veggies:  

  • Zucchini
  • Green Beans
  • Mushroom
  • Tomato
  • Cucumber
  • Eggplant
  • Okra
  • Pepper
  • Leek
  • Spinach
  • Corn

October

Fruits:  

  • Pear
  • Quince
  • Apple
  • Grape
  • Pomegranate

Veggies:  

  • Broccoli
  • Zucchini
  • Mushroom
  • Fennel
  • Eggplant
  • Pepper
  • Radish
  • Green Beans
  • Tomato
  • Cucumber
  • Pumpkin
  • Cauliflower
  • Cabbage
  • Lettuce
  • Leek
  • Chicory
  • White Beet
  • Spinach
  • Fennel

November

Fruits:  

  • Pear
  • Apple
  • Pomegranate
  • Tangerine
  • Orange
  • Grape

Veggies:  

  • Cauliflower
  • Cabbage
  • Brussels Sprout
  • Lettuce
  • Broccoli
  • Beetroot
  • Leek
  • Chicory
  • White Beet
  • Spinach
  • Fennel

December

Fruits:  

  • Orange
  • Tangerine
  • Grapefruit
  • Pear
  • Avocado

Veggies:  

  • Cauliflower
  • Cabbage
  • Brussels Sprout
  • Lettuce
  • Broccoli
  • Beetroot
  • Leek, Chicory
  • White Beet
  • Spinach
  • Fennel

Entire Year

Fruits:  Banana, Kiwi

Veggies:  Onion, Garlic, Potato, Carrot, Lemon, Parsley, Dill, Celery

 

Does coffee hurts my health?

Does Coffee Harm Our Health?

Coffee is probably the most tasty and popular beverage and one of the best source of antioxidants together with vegetables and wine.

The main ingredient of coffee is caffeine the most popular psychoactive substance in the world.

Is it good or bad for our health?

In the past years, coffee and caffeine were the victims of incorrectly accuses, that they could harm our health. Through the years, science proved that the benefits for our health are many and too important.

That doesn’t mean that we can drink coffee without a limit. As everything in life, too much coffee and caffeine can cause the opposite than the needed result.

Do I drink more coffee than normal?

First of all, there is no normal in drinking coffee. The signal to reduce the caffeine you take every day, is when you notice one of the following short-term symptoms:

List of symptoms of overdose caffeine intake

  1. Fast heartbeat
  2. Muscle tremors
  3. Anxiety
  4. Irritability
  5. Insomnia
  6. Restlessness
  7. Dizziness
  8. Upset stomach

Keep in mind that Coffee is not addictive at all, so you can reduce the quantities of caffeine without any difficulties. The only symptoms you may have when you stop drinking coffees, are some light headaches in the morning and difficulties to wake up. These may last only for a couple of weeks.

How much caffeine contains a cup of coffee?

The content of caffeine varies from cup to cup. If we can set a general rule for this and according to the USDA, 1 cup of coffee, which is approx. 8fl oz or 237gr, contains 94.8mg of caffeine.

So, every 1fl oz contain 11.8mg of caffeine, or for every 100gr made coffee, 40mg caffeine.

What is the daily safe limit in coffee consumption?

According to studies and many sources the daily safe limit in coffee consumption is 4-5cups, which is about 400mg of caffeine. This limit is for adults without any health problems.

However, this limit is just a safety limit for constant daily coffee consumption. If you rarely drink more than this limit, you will not have any serious health problems, except that it will not be easy for you to sleep for some hours.

Does coffee helps you live longer?

The effects of caffeine to the human body is determined genetically and that means that the effects varies from adult to adult and there is no general rule.

To be honest most people exceed this safety limit of 4-5 cups without any problem and in the graph below you can see how the death risk is reduced when drinking coffee. It is taken from a 13 years statistical study:

coffee consumption and the risk of dying

Coffee drinkers have highly reduced risk of many diseases. According to the National Center for Biotechnology Information the risk is reduced as follows:

  • 7% lower risk for Type 2 Diabetes for each cup of coffee daily.
  • 44% decreased risk for Liver Cancer by drinking 2 cups per day.
  • Up to 84% lower risk for Liver Cirrhosis by drinking 4 or more cups of coffee daily.
  • Up to 65% decreased risk for Alzheimer’s disease with 3-5 cups per day.
  • 20% lower risk for all the kinds of Depression with 4 or more cups daily.

And Coffee drinking is also linked to a

  • Reduced risk of Parkinson with 4 or more cups daily.

Finally…

Unlike we knew in the past, Coffee and Caffeine have the ability boost our health and in general is totally safe to consume.

The best and safest daily coffee consumption, is 4-5 cups per day for healthy adults.

In other cases this consumption may vary, for example in case of pregnancy the daily consumption should be minimized down to 1-2 cups per day or should be avoided completely.

People who may have any kind of sensitivity in caffeine, should visit their doctor for an expert’s advice.

The 10 Crucial Coffee Health Benefits

The 10 Crucial Coffee Health Benefits

Top 10 Coffee Health Benefits

Drinking coffee is part of the everyday culture for most people. Loaded with beneficial nutrients and antioxidants coffee can significantly boost your health.

Studies have also indicated that regular coffee drinking significantly reduces the risk of contracting some serious diseases.

Below are some of the top 10 coffee health benefits:

1) Reduces the risk of contracting type II diabetes

It is estimated that about 300 million people have type II diabetes worldwide. The common symptoms include the inability to secrete insulin or increased blood sugar. Drinking coffee regularly can significantly reduce the chances of contracting this disease.

Studies have also indicated that regular coffee intake can reduce the likelihood of contracting diabetes by between 23% and 50%. An in-depth review that looked into data from 18 studies with close to 460,000 individuals showed that daily coffee intake could significantly reduce the chances of contracting type II diabetes by 7%.

2) Keeps your brain healthier and makes you smarter

Drinking coffee will not only increase your energy levels but also make you feel less tired due to the stimulant known as caffeine, which is the world’s most consumed psychoactive substance. Once you take your cup of coffee, the caffeine is absorbed into the bloodstream and travels to the brain. This is where an inhibitory neurotransmitter referred to as Adenosine is blocked.

This increases the activities of other neurotransmitters such as dopamine and norepinephrine, which leads to enhanced firing of neurons. There have been some controlled trials that have shown significant improvement in the brain function such as general cognitive function, reaction times, energy levels, vigilance, mood, and memory as a result of coffee intake.

3) Core source of antioxidants

For those who are champions of the Western diet, coffee is part of the healthiest diet one can have since it contains huge amounts of antioxidants. According to studies, people have high chances of getting antioxidants from coffee as they would in vegetables and fruits combined.

4) Lowers the risk of stroke

Most people claim that caffeine increases blood pressure. Despite this being true, the effect is often small (3-4 mm/Hg), and this can reduce significantly with a regular coffee intake. Take note that the effect may persist in others, and it’s important to bear this in mind if you have an elevated blood pressure.

Also, studies do not in any way indicate how coffee increases the risk of a heart attack. In fact, some studies show a greater reduction of a heart attack in women that regularly drink coffee. On the other hand, coffee drinkers have a 20% reduced chance of stroke.

5) Lowers the chances of contracting cancer

One of the coffee health benefits is with regards to cancer. Cancer is characterized by uncontrolled growth of cells in the body and is one of the leading causes of death. Coffee is known to be proactive in the prevention of colorectal and liver cancer which ranks 3rd and 4th as the fundamental causes of cancer death.

Studies have shown that coffee drinkers have less than 40% chance of contracting liver cancer. Also, one particular study that took into account over 489,706 individuals found out that people that took 3 to 4 cups of coffee every day had a 15% chance of reducing colorectal cancer.

6) Fights depression and brings happy feelings

Depression is one of the deadliest mental disorders that can reduce the quality of life. In the US alone, about 4.1% of people meet the criteria for clinical depression. What’s more, a Harvard study found out that women who were drinking about 4 or more cups had less than 20% chances of becoming depressed.

Additionally, another study that took into account over 208,424 people showed that women who took over 4 cups of coffee a day were less susceptible to commit suicide. This is one of the greatest coffee health benefits, especially for women.

7) Protects against diseases such as Alzheimer, Dementia, and Parkinson

Parkinson’s disease and Alzheimer are some of the well-known neurodegenerative diseases. Alzheimer is the leading cause of dementia affecting old folks of above 65 years. Some of the things you can do to prevent the disease from showing up include exercising, eating healthy, and most importantly, drinking coffee.

Studies have indicated that coffee lowers the chances of contracting Alzheimer’s by about 65%.Parkinson’s disease comes as a result of the death of dopamine-generating neurons with studies showing that coffee drinkers have between 32% to 60% fewer chances of contracting the disease.

8) Improves physical performance

Caffeine aids in the stimulation of the nervous system, enabling it to transmit signals to the fat cells so as to break down the fats. It also increases the adrenaline (fight or flight hormone) levels which enable our bodies to get ready for intense physical exertion.

Caffeine enhances the breakdown of fats which are released as fatty acids and made available as fuel. With such effects, it’s no doubt that caffeine can improve physical performance by about 12%. With this in mind, it’s more reason why you need to take a strong cup of coffee before heading to the gym.

9) Improves energy level

The main reason why most people choose to drink coffee is that it increases the energy level and enables them to feel less tired given the high caffeine intake. This is one of the coffee health benefits that almost everyone associates with. No wonder you find many active workers taking a cup of coffee in the morning before heading to work.

10) Helps fat burning

Caffeine is present in most of the fat burning supplements, and this is because of some of the natural supplements that have been known to improve fat burning. Studies have shown that caffeine helps in increasing metabolic rate by between 3% and 11%. Also, some studies have shown a significant increase in burning fat by up to 29% in lean people and about 10% in obese individuals.

Healty diet schedule

8 Everyday Diet Tips For a Healthy Lifestyle

Diet and exercise are, of course, both key components of a healthy lifestyle. But having a healthy diet doesn’t necessarily mean counting calories or rigidly adhering to a complex set of rules and regulations.

Sometimes maintaining a healthy diet is more about engaging in some very simple disciplines. Here are 8 ways to enjoy a healthier lifestyle without having to follow rigid dietary restrictions.

Always eat breakfast

Breakfast really is the most important meal of the day. Eating a good breakfast helps to kick-start your metabolism, which helps burn calories with maximum efficiency throughout the day.

Breakfast doesn’t have to be a big, fancy affair or even take a long time to prepare to give you a great start. Here are some simple breakfast ideas you can take with you on the go.

  • Slice half an avocado and spread slices on whole wheat toast
  • Scramble some eggs with spinach and tomato
  • Fruit smoothie with protein powder
  • Cup of oatmeal with dried fruit
  • Almond butter, yogurt and fruit parfait

Eat smaller and more meals during the day

A healthy diet involves keeping your blood sugar stable, which will help you maintain good energy throughout the day. When you wait longer between meals, you also get hungrier. This can lead to binge eating or making less healthy choices based on what is most convenient rather than what is most nutritious.

Eat more vegetables and fruits

Your body is made up of all the exact same material and minerals that are found in soil. However, your body cannot digest the minerals in the same form as those found in soil. Your body actually needs an “interim” to ingest the minerals in their raw or inorganic form and turn them into organic minerals that your body can digest.

Fruits and vegetables act as like small processing plants that absorb raw, inorganic minerals such as iron, manganese and magnesium from the soil and converts them into organic minerals that your body can digest and use properly

Include fish in your weekly diet

Fish is both an excellent source of lean protein as well as being high in two of the three essential fatty acids (EFA’s) known as Omega-3 fatty acids. Omega-3 fatty acids are crucial for brain and heart health and have a long list of other benefits. EFA’s are found in all kinds of fish, but are particularly high in fatty fish such as salmon, trout, sardines, canned tuna, and oysters. Some of these benefits include:

  • Promotes healthy brain function and mental clarity
  • Promotes healthy heart function by lowering blood pressure and reducing risk of heart attacks, strokes and abnormal heart rhythms
  • Reduces the risk of a number of physical, mental and emotional ailments such as depression, dementia, diabetes, ADHD and Alzheimer’s Disease
  • May reduce the risk of arthritis and reduce inflammation

Avoid Trans Fats

Not all fats are bad for you and some are a vital part of good nutrition. Polyunsaturated fats found in fish, nuts and seeds and monounsaturated fats such as those found in cold pressed vegetable oils such as olive and canola oil can actually have a number of heart-healthy benefits. Saturated fats, such as those found in meat and dairy, however, are quite controversial.

Some studies suggest they don’t present a legitimate health threat, while the American Heart Association maintains that only 5% to 6% of your daily caloric intake should come from saturated fats. Artificial trans fats, found in most commercial vegetable oils are a definite no-no. Trans fats are created by adding hydrogen to liquid vegetable oils to make them more solid. You can limit your exposure to trans fats by avoiding all commercially fried or baked goods.

Avoid Processed Sugar and HFCS

Like the different types of fat, there are also a wide variety of sugars, some of which are actually necessary for good health. Glucose, sometimes known as Dextrose, is the primary source of fuel for your body. Fructose is found naturally in fruit but is also the key ingredient in High Fructose Corn Syrup. In other words, HFCS takes something that is actually good for you in low amounts and super-charges it to a point where it is unhealthy and destructive.

What makes a sugar good or bad for you is how quickly it hits your bloodstream. Processed sugar is already broken down chemically, so it hits your bloodstream immediately and can cause chaos in your blood sugar levels. Natural or raw sugars take longer to break down so they keep your blood sugar levels on an even keel. While sugar is an important part of a healthy diet, it should come from natural sources like fruit, honey or milk.

Drink plenty of water

The average adult human body needs to maintain a balance of anywhere from 50-75% water. If you live in a dry or arid area, you will need to drink far more water to maintain optimal levels than if you live in a humid area, as less of your body’s water will be absorbed by the atmosphere.

In addition, the more active your lifestyle is, the more water you will need to drink to maintain proper hydration levels. Water also helps to flush out toxins, hydrate skin, energize muscles and maintain weight. While you may not actually need 8 glasses of water a day to maintain optimal hydration levels, it also doesn’t hurt.

Get plenty of starchy carbohydrates

Once the bane of dieters anywhere, starchy carbohydrates are another food group that is actually an essential part of healthy eating. Potatoes, grains and pasta are all examples of starchy carbohydrates. Like many foods, however, there are good versions and bad versions. Aim for whole grain varieties of starchy foods that are high in fiber, calcium, iron and B vitamins.

BMI calculator-body mass index

What is Body Mass Index (BMI) – Calculation and Meaning

Body Mass Index (BMI) is used globally to categorize the body weight of adults. It is a simple and quick way to figure out, if an adult’s weight is within normal limits or not. BMI is just the first signal of what is going on with body weight.

It is important to emphasize that body weight is not indicative of body composition. Though many consider their BMI as an indication of whether they are overweight or not.

In fact more important is the percent of fat in our body composition. For example, an athlete based on the Body Mass Index may seem overweight, but his body fat percentage is too small and the muscle mass increased due to exercise. Conversely, a sedentary person may be at normal body weight but the body fat percentage is increased.

Body Mass Index is therefore a simple and easy-to-use tool for assessing obesity, but it does not provide information on the amount and distribution of fat. Therefore, it is a reliable quantitative but not qualitative marker because it does not take into account body composition, which requires lipometry.

How to calculate your BMI

BMI is calculated with the following mathematical expression.

It’s the quotient of body weight (in kilograms) to the height square (in meters).

BMI mathematical expression

BMI ranges - Body mass index

BMI categories meaning

Low – BMI below 18.5

Adults with BMI below 18.5 are consider underweight with a lower body weight than normal. They are often malnourished or suffer from a some kind of metabolic disorder. They should improve their eating habits as this is likely to have serious and negative impacts on their health. A visit to an expert nutritionist or doctor is definitely a must.

Normal – BMI between 18.5 and 25

Normal is the BMI category of adults who have the ideal weight in relation to their height and therefore they have to only maintain that weight. The only thing to do is to keep their current eating habits forever.

Overweight – BMI between 25 and 30

Adults in this category are considered overweight people who have some deviation from normal weight and should watch their diet to reach their normal weight and not switch to obesity. There is no major danger for their health, although they have to be very careful.

Obese (Level 1) – BMI between 30 and 35

Obese 1 st level are people with a much higher weight than normal and have an increased risk of developing cardiovascular disease, diabetes mellitus, stroke and many other obesity related conditions. They must therefore regulate their weight.

Obese (Level 2) – BMI between 35 and 40

In this category applies the same as obese level 1, but with even more increased risk of developing diseases related to overweight.

Obese (Level 3) – BMI over 40

People with BMI over 40 are considered to be in a critical situation. They should seek immediate help, because their health is in danger.

Standard BMI Calculator

Fill in your Height and Weight below and calculate your Body Mass Index (BMI).

BMI CALCULATOR (Metric)

BMI CALCULATOR (Imperial)